Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jan 31, 2016:

activity

time

miles

Running

10:58:08

79.79

(8:15)

128.41

(5:08)

Orienteering

2:54:46

20.97

(8:20)

33.74

(5:11)

Cycling

1:00:00

Strength and Conditioning

29:00

Drills

10:00

Total

15:31:54

100.76

162.15

2:54

0:00

» now

Sunday Jan 31, 2016 #

7 AM

Running 20:05 [2] 3.47 km (5:47 / km)
shoes: Brooks 4

9 AM

Running 4:31 [2] 0.77 km (5:52 / km)
shoes: Brooks 4

Running 4:00 [2] 0.7 km (5:43 / km)
shoes: Inov8 X-talon 212

Orienteering 1:00:00 [2] 8.0 km (7:30 / km)
shoes: Inov8 X-talon 212

Running 48:14 [2] 9.08 km (5:19 / km)
shoes: Brooks 4

5 PM

Running 37:56 [2] 6.75 km (5:37 / km)
shoes: Brooks 4

Another section of Lisbon explored with Dave.

Saturday Jan 30, 2016 #

7 AM

Running 27:53 [2] 4.84 km (5:46 / km)
shoes: Brooks 4

Drills 10:00 [1]

10 AM

Running 4:21 [2] 0.76 km (5:43 / km)
shoes: Brooks 4

Running 4:00 [2] 0.8 km (5:00 / km)
shoes: Inov8 X-talon 212

Orienteering 15:59 [4] 3.24 km (4:56 / km)
shoes: Inov8 X-talon 212

Alfama, Lisbon
WRE

Great area but my ability to plan ahead was lacking, so stopping often. Never felt like I got into top gear physically. Still 2 minutes behind Hubmann is slightly depressing. Much work to do.

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-talon 212

3 PM

Running 23:32 [2] 4.26 km (5:31 / km)
shoes: Inov8 X-talon 212

Orienteering 30:22 [3] 7.69 km (3:57 / km)
shoes: Inov8 X-talon 212

Parque Dos Poetas
Middle Urban
Very unique park with a bit of boring urban in the middle.

Running 5:00 [2] 0.8 km (6:15 / km)
shoes: Inov8 X-talon 212

Friday Jan 29, 2016 #

Event: Lisbon International Orienteering Meeting

8 AM

Running 1:04:21 [2] 12.11 km (5:19 / km)
shoes: Brooks 4

Exploring a bit more with Alice and Dave.

3 PM

Running 15:41 [2] 3.21 km (4:53 / km)
shoes: Brooks 4

Orienteering 19:06 [4] 4.2 km (4:33 / km)
shoes: Brooks 4

Bairro Alto, Lisbon
Model event. Did some intervals.

Running 33:02 [2] 6.5 km (5:05 / km)
shoes: Brooks 4

Thursday Jan 28, 2016 #

1 PM

Running 10:27 [2] 2.07 km (5:03 / km)
shoes: Inov8 X-talon 212

Orienteering 10:30 [2] 1.82 km (5:46 / km)
shoes: Inov8 X-talon 212

Parque das Conchas
Corridor round the urban bit.

Orienteering 12:55 [3] 3.1 km (4:10 / km)
shoes: Inov8 X-talon 212

Parque das Conchas
Then nice short course round the park planned by Ralph.
Map a bit out of date but still worth experiencing.

Running 1:43 [2] 0.3 km (5:43 / km)
shoes: Inov8 X-talon 212

2 PM

Running 5:38 [2] 0.98 km (5:45 / km)
shoes: Inov8 X-talon 212

Orienteering 25:54 [4] 5.69 km (4:33 / km)
shoes: Inov8 X-talon 212

Miraflores
Sprintervals with Dave, Alice and Rose.
Good area but map was lacking, especially in middle reps.

Running 2:40 [2] 0.44 km (6:04 / km)
shoes: Inov8 X-talon 212

Running 1:00:00 [2] 12.3 km (4:53 / km)
shoes: Brooks 4

Exploring Lisbon from our accommodation with Cat and Dave. Found a monastry, cool tower and a road that reminded me of Atterlcliffe Road in Sheffield...